Dentists hate it when you don't floss. Bartenders wince when you stumble out the door. Lawyers shake their heads when you represent yourself. After all, they know how bad the outcomes can be.

So what makes a fitness pro grimace? For starters:

1. When you "butcher" a great exercise by using poor form .
2. When you use an exercise that puts you at unnecessary risk for injury.

We polled several top Men's Health advisers and asked them for specifics. The result: The top 5 exercises that make trainers cringe.

EXERCISE 1. THE CLASSIC UPRIGHT ROW
Yes, this "upper trap" exercise is a highly popular move used by everyone from serious bodybuilders to novice lifters. But it can be murder on your shoulders. "It's my pick for the absolute worst exercise," says Mike Robertson, C.S.C.S., co-owner of Indianapolis Sports and Fitness. "It puts your shoulders in a horrible position."
That's because the exercise requires you to rotate your upper arms inward while raising them to shoulder level or above. This puts you at high risk for shoulder impingement, a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint. We say this is one to skip entirely; there are plenty of other great exercises you can use to work your shoulders. (You'll find more than 40 shoulder exercises in The Men’s Health Big Book of Exercises and The Women’s Health Big Book of Exercises.)

EXERCISE 2. THE PUSH-UP!
A well-executed push-up is a beautiful thing: It makes trainers smile and nod with respect. Trouble is, that doesn't happen often enough. "What you usually see is a person whose head is jutted forward and hips are sagging, both of which signal an underlying weakness or just poor form,” says Michael Mejia, C.S.C.S., owner of B.A.S.E. Conditioning in Long Island, New York. "Your body should form a straight line from your head to your ankles." To test your form, get into a push-up position and have someone place a broomstick or dowel rod on your back. It should touch your head, upper back, and butt, and remain in contact with all three points as you perform a push-up.

When it comes to fitness advice, who better to seek insight from than Olympians themselves? How about the people who taught those Olympians? Here are the words of wisdom that five world-class athletes live by.

Sure, you have to push yourself hard to reach Olympic status, but push too hard and "that's when you'll do something stupid and hurt yourself," Shanteau says. Your move: Listen to your training plan unless your body is telling you not to, says Kristen Dieffenbach, Ph.D., a certified sports psychology advisor to the U.S. Olympic Committee. “The smart athlete knows what fatigue level to expect, and trains and adjusts accordingly." Signs of exhaustion? Small mistakes, posture or form faults, moodiness, or an increased/decreased heart rate that you can"t explain.

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David Boudia, Team USA Diving“See food like gasoline.”
-- His nutritionist, Jennifer Gibson

David Boudia can't afford to gain a pound in the wrong place.

"If your car takes premium and you put in unleaded, it'll destroy it. If I put nastiness in my body, I expect bad results,” Boudia says. Performing in front of millions in simply a Speedo is motivation to stay slim, but a poor diet also throws off Boudia’s game. “A five-pound weight gain affects how fast you spin. If you dive a good, trim line, the judges will score you half a point higher,” he says. Steal his secret: For an energy boost, throw two carrots, one apple, a few slices of pineapples, and a beet in a juicer. "I stick with raw, whole foods," he says. “That way I know what I’m putting in my body.” (Fill your plate with the The 125 Best Foods for Men.)

Jen Kessy, Team USA Beach Volleyball"Mix up your routine."

Changing it up in the gym might be the secret to lifelong fitness. Maybe that’s why Jen Kessy, a standout on Team USA Volleyball, has been in the game so long. In fact, research shows it to be true: When 52 people were broken up into three groups -- one that varied its workouts, one that did the same thing every time, and one that had no regulations -- most of the people who dropped out of the study were from the group that didn’t switch things up, according to a University of Florida at Gainesville study. The group that varied its routines found exercise 20 percent more enjoyable than the other groups. (Ready for a change? Try the brand new DVD series from Men’s Health, SPEED SHRED. It’s full of never-before-seen exercises that will torch fat and sculpt every muscle in your body!)

Trey Hardee, Team USA Decathlon“If you really want to be serious, listen to the people who are trying to make you better."
-- A coach from another high school when he was younger.
Hardee describes his former self as a butthead high school kid who just loved to pole vault. He was good at things you can’t coach: He was tall and fast. “I never warmed up, cooled down, or did anything to take care of my body.” That is, until a coach from another high school told him to smarten up. Since then, he’s been focusing on the whole picture, and it’s paid off. Since high school, Hardee has transformed into a two-time consecutive world crown holder, NCAA and U.S. National champion -- and, oh yeah -- two-time Olympian.

Allyson Felix, Team USA Track & Field”Train with friends.”

This sprinter hates running -- for long distances, that is. What’s her trick for keeping herself honest? Making a promise to a friend that she can’t back out on. But you won’t find her being buddy-buddy on the track on race day: When it comes down to the wire, you need to zone everything out and focus, she says. After all, “You can be prepared, and super, super physically ready, but if you don’t have that mental portion, it can all fall apart.” (Allyson Felix is one of our 12 Hottest Female Olympians. Click to see who else made the list!)

Most of us could only run a six-minute mile if we were being chased by a herd of buffalo. Matthew Feldman can run one in 6 minutes and 33.65 seconds -- while juggling.

The University of Florida student is doing nanomaterials research in Houston this summer, and last Friday night, he took a break to win the Guinness World Record for "joggling." He beat the previous record held by Bill Gillen of 7:41 -- a record that has stood for 23 years.

"I feel pretty good, but I feel pretty tired," Feldman told The Gainesville Sun of his joggling victory. "6:33 isn't my personal best time, but I feel good about getting the attempt done and obtaining the record."

All the more reason for Feldman to feel good? He used the hype surrounding his world-record attempt to raise money for a community in Japan devastated by the 2011 earthquake and tsunami. Feldman holds two other Guinness World records in joggling -- one for joggling five balls for 5,000 meters in 27:06.74 and in 400 meters in 1:10.5.

Check out this video of Feldman breaking the record:

Take that, Hicham El Guerrouj. (The guy from Morocco who holds the world record for running a mile in 3: 43.13? You knew that, though.)

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A few years ago, a video emerged showing Tiger Woods driving a golf ball like the pro that he is. The only catch: He was just 2 years old at the time. (Two years old!)

The message to parents: If you want your kids to excel in sports, you need to start them young. Of course, beyond developing specific skills -- such as throwing, kicking, and swinging -- improving strength, power and speed are key components of sports performance training.

Which leads many parents to wonder, Should my kid lift weights?

Well, some experts warn that weight training at a young age can damage a child's growth plates. And that concern has merit. “The dangers to growth plates -- found at the end of long bones -- are real,” says Michael Mejia, C.S.C.S., Men’s Health fitness adviser and owner of B.A.S.E. Sports Conditioning, an organization that specializes in youth athletic training.

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However, Mejia is quick to point out that these injuries are almost always the result of using too much weight with improper technique. Plus, he adds that smart strength training is absolutely acceptable -- as long as the right exercises are chosen and that the youth has an appropriate level of base strength and mobility.

"Exposure to a variety of sports and fitness-based games -- such as tag and tug o' war -- is the best approach for younger kids," says Mejia. "But as they reach that middle and high school age, you can start implementing more of a structured approach to strength training." (Looking for a simple workout for yourself? Discover how to Blast Fat With Just Two Exercises!)

But proceed with caution: "Even when kids are ready for weights, the loading is often times imbalanced and that leads to problems down the road." One common issue: "People put too much focus on popular exercises like the bench press, and start piling on weight even before a kid can do 10 good push-ups," says Mejia. "That's a recipe for injury."

Mejia's advice: Before a kid ever touches a weight, make sure she can perform basic body-weight exercises with perfect form. Fair warning: You may even be surprised at what perfect form is. Watch the videos below and have your child complete the movements while you observe. Even better, use a video camera to record your kid doing the exercises, so you can better compare to the form used in Mejia’s videos.

Then rate his or her form on a scale of 0 to 3, using this scoring guide:
3 = Perfect form
2 = Able to do the exercise with slight deviation from proper form
1 = Significant deviations from proper form
0 = Can't do the exercise at all or the drill causes pain

The Push-up

The Overhead Squat

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5 Strength Rules for Kids

1. Master the basics first. Work on the two movements above -- the push-up and overhead squat -- until they can be completed correctly, says Mejia. If your kid doesn't pass the body-weight tests with a score of 3, he or she is not ready for actual weights. That's perfectly fine, by the way. These movements require total-body strength that will help in just about every sport. So by improving at them, you’ll develop a more sound athletic foundation.

2. Once your child aces the tests, focus on compound, multi-joint movements. Choose exercise that emphasize the upper back, core, and hips, says Mejia. Think: Less benching, more rowing. Smart exercises to include: stability-ball leg curls, inverted rows, and reverse flys with light dumbbells. (For an encyclopedia of more than 500 great strength-training exercises, check out The Men’s Health Big Book of Exercises and The Women’s Health Big Book of Exercises.)

3. Stay away from most machines. Many gym machines -- such as the leg extension, leg press and chest fly (a.k.a pec deck -- force kids to work through unnatural movement patterns that have little carryover to sports and activities of daily living. (Cable machines are the exception.)

4. Watch the weights. Poor form and excessive loading are the reasons kids wind up injured. Once they've mastered their own body weight, start with a resistance that allows for 12 to 15 repetitions with perfect technique, advises Mejia. "Just 1 one 2 sets per exercise is fine initially, working up to a maximum of 3 sets once strength and endurance improve." And be sure not to take any sets to the point of muscular failure.

5. Use a variety of strengthening equipment. Medicine balls, bands, and cable-based machines allow for three-dimensional movement. These are ideal because they offer kids variety, while training balance and stability just like free weights, says Mejia.

What about us adults? If you want a complete fat-loss program, there's no better place to start than with SPEED SHRED, the first-ever DVD fitness series from Men’s Health (that also includes the Speed Shred Diet). With 18 cutting-edge workouts, it's the world's hottest new fat-burning program for both men and women.

You don’t have to crunch more than an accountant during tax season to score a six-pack. Instead, try the elevated bird dog -- a new and much harder spin on the “classic” bird dog.

If you don't remember the original, it's a simple exercise in which you get on all-fours and lift your opposite arm and leg off the floor -- without allowing your torso or hips to rotate in either direction. The elevated bird dog ups the level of difficulty by having you hold both knees off the floor for the duration of the exercise.

"Lifting your knees off the ground just a couple of inches makes it even more challenging to keep your torso still as you switch arms and legs," says David Jack, director of Teamworks Fitness in Acton, Mass., and creator of the High-Intensity Body-Weight Workout.

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That means your entire core -- hips and lower-back muscles, obliques, rectus abdominis (also known as the six-pack muscle) -- is working overtime to keep your spine stable. All of which may look simple, but just try it: This is one hard core exercise. In fact, you may find that simply holding the starting position -- before you raise your arm and leg -- proves to be an adequate challenge.

Watch the video to learn how to do the elevated bird dog with perfect form. Then try performing this movement in a total-body circuit or as part of your core workout. Do 16 reps on each side.

And if you’re ready for the best workout of your life, then you’re ready for SPEED SHRED, the first-ever DVD fitness series from Men’s Health. With 18 cutting-edge workouts, it's the world's hottest new fat-burning program.

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With all the fancy sneakers on the market, who would ever think that exercising barefoot could benefit you? Well, it can. Advertisements tout sneakers to reduce shin splits, relieve pain from bunions, or are good for specific types of exercise, but exercising without any shoes might be the smarter call. This isn't necessarily a new fitness idea. In fact, Arnold Schwarzenegger and his fellow training friends used to exercise shoeless. But lately, this has become a trend with more recognition from fitness specialists and podiatrists.

Dr. Emily Splichal, a fitness expert and podiatrist, says that exercising barefoot has many benefits. If you are someone who suffers from foot, heel or back pain, losing the shoes during exercising can help. According to Dr. Spinchal, all of the fancy shock-absorbing and ankle-supporting sneakers and braces out in stores today are actually doing more harm than good. Feet are the foundation of your entire body. These special shoes and insoles take away from the foot's natural ability to absorb shock. Back hundreds of years ago, people never wore shoes. They ran around barefoot all the time and these people definitely had a stronger foundation and less body pain than people nowadays.

Your hands and your feet are very similar in anatomy. Imagine if you had shoes that were made for your hands. Your hands would become extremely weak and incapable of doing what they were meant to do. The same concept applies to your feet. Shoes add support and take away from the foot's natural ability to strengthen.

Your foot has 28 bones, 38 muscles, 35 joints and 56 ligaments. Each one of these needs to be strengthened and stretched naturally. Wearing sneakers takes away from the natural strengthening and stabilizing ability of the foot. Just like any other body part or muscle group in the body, your feet need the same attention. So if you ditch the shoes, what are some of the benefits you will experience?

Because your foot is the foundation of every other body part, it is important that they are strong. Strengthening your feet should not be neglected, although it may sound silly. Although there aren't special exercises that you should do, exercising on your foot's natural surface will do enough strengthening. Wearing special shoes, insoles and braces won’t strengthen your foot, despite what the manufacturers may say. All of that special equipment will actually make your feet lazy and weak.

Exercising barefoot also puts you at less risk of injury. Bunions, flat feet, heel pain, weak ankles, and shin splints are all the outcome of wearing shoes for the majority of your life. Your sneakers are doing all of the work that your feet should be doing, weakening and diminishing your foot's natural abilities. If you do suffer from some of these common injuries, get rid of your sneakers and start exercising barefoot.

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Exercising barefoot also gives your foot a greater range of motion. Those big, clunky sneakers that weigh two pounds limit your foot's mobility. In a sense, your feet are trapped. It's like putting your hands in snow gloves and trying to lift a pair of dumbbells. You will notice how much of a difference there is. It's the same thing with shoes. You are locking your feet in to this small space, not allowing your toes or ankles to move freely, the way they are intended to.

Barefoot exercise will also help to improve your balance and alignment. Again, your foot is the foundation of your entire body from your knees to your hips, to your back, to your head. Without your feet, you would not be able to walk let alone stand up. Having a weak foundation leads to a weak body. Barefoot exercise can help a lot with poor posture, back problems and neck pain. Just a couple of weeks without shoes will help to put your body back into its natural alignment, allowing you to stand taller and stronger. Aside from lessening your pain, standing up straight can do wonders for your physical appearance. Many Americans have terrible posture because of lack of exercise. This leads to a weak upper body and core. If you want your torso to appear leaner, stand up taller and strengthen those back muscles.

If you are going to start applying this new trend, it is important that you take baby steps. You have been wearing shoes your whole life. Even 2-month-old babies are put into sneakers. Going from wearing shoes your entire life to not wearing them to go on a three-mile run will do some harm. Exercising your feet is just like exercising any muscle. They need time to strengthen and grow. You must give yourself enough time before you do every routine barefoot. You may notice that things are a little more difficult when you aren't wearing shoes.

For example, performing some lower body exercises like lunges or squats may seem a bit harder. Your balance will probably be off for the first couple of times. That’s a good thing though! That will show you just how much your shoes have screwed up your natural balance and how much you are strengthening your body. One good thing you should do before exercising barefoot is to make sure the muscles are stretched. Performing a small massage to the bottom of your feet and your toes can help to stretch out those muscles and ligaments, preventing any injury. Also, your calves and shins will definitely feel a difference so you should pay special attention to stretching those out.

One thing that people may be concerned about when exercising barefoot is germs or getting cuts. It is wise to exercise barefoot in a safe place such as your home, the gym or a trail that is cleaned frequently. Your feet have a very tough barrier so germs will have a hard time reaching you. Plus, the benefits of exercising barefoot for the rest of your body outweigh the chances of getting some dirt on your feet.

In-home workouts are becoming more and more popular. With all of the new workout DVD programs and at-home fitness equipment, who needs a gym membership? Getting in a workout at home is great for people who are really busy or don’t want to make a trip to a crowded gym every day after work. Investing in a pullup bar is a great alternative. The pullup bars can be attached to any doorway in your home, making it a convenient way to get a great workout. If you think that the only thing you can get done on the bar is a basic pull up, think again. This lightweight piece of equipment can give you a great, total body workout.

Pullups or chinups are a great upper body exercise. If you ask anyone what would define upper body strength, I bet you the number of pullups a person can perform would be a deciding factor. Pullups are one of the most difficult exercises around and this is why a lot of people shy away from the bar. If you're just starting out, you may find it hard to even get yourself up for one. While that may be discouraging, if you keep working on it, you will see major improvements in both your physical strength and your physical appearance.

If you're looking for an exercise that really targets many of the major muscle groups, this is your exercise. Pull ups work many muscles including your latissimus dorsi, rhomboids, biceps and triceps. You will also get in a cardio workout while doing these pull ups. Don't believe me? Go bang out 10 pullups and see what your heart rate is. Cardiovascular exercise is anything that gets your heart rate up so even if it is while weightlifting, you're still getting in a cardio workout.

Before beginning any workout on a pull up bar, it's important to understand proper form. You should keep your body in a fixed position with your core engaged and legs together. You should never swing. If you have to swing your legs to get yourself up, you're doing it wrong. This could cause some serious injuries, plus it’s not correct so that doesn't count.

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Basic Pullup
The classic pull up or chin up is the most basic of any kind of pull up you'll find. To perform this exercise: Grab the bar with your palms facing away from your body, spaced slightly wider than shoulder width apart. When ready, pull your self up using strength from your arms and your back until your chin clears the bar. Pause for a second at the top. Slowly and with controlled motion, lower yourself back down until your arms are straight.

Wide Grip Pullup
The wide grip pullup is just a different variation of the basic pull up. Placing your hands wider on the bar puts more emphasis on your upper back, paying special attention to your lats. To perform this exercise: Grab the bar with your palms facing away from your body, spaced as wide out as you can get them. Pull yourself up using the strength from your arms and your back until your chin clears the bar. Pause for a second at the top and slowly lower yourself back down until your arms are straight.

Narrow Grip Pullup
Again, another variation of the basic pull up. Placing your hands closer together on the pull up bar gives your core a much better core workout. To perform this exercise: Grab the bar with your palms facing away from your body, spaced right under your shoulders. Pull yourself up using the strength from your arms and your core until your chin clears the bar. Pause for a second at the top and slowly lower yourself back down until your arms are straight.

Knee Raises

If you are looking for an abdominal workout that's really gonna kick your butt, try these knee raises. These knee raises work almost every part of your abs, focusing on the lower or transverse abdominals. To perform this exercise: Get into a basic pullup position with hands spaced slightly wider than shoulder width apart. Bend your knees so that you are hanging from the bar. Slowly and with controlled motion, bring your knees in toward your chest, squeezing your abdominal muscles. Lower your legs back down and repeat.

There are a couple variations of knee raises that you can do. If you want to make the basic knee raise a little harder, keep your legs straight out and bring them up to your hips then lower. You can also twist your legs to the side and bring them in to focus on your obliques. Repeat on the opposite side.

Perform these exercises for a killer upper body and core routine.

Even if you are feeling a little intimidated by the pullup bar, push your fears aside and get to work. These moves really help to build strength, muscle and tone. If you are just starting out, you can always perform assisted pullups. Rather than jumping up to bar, you can put a chair, a box, or a bench underneath you to make it a little bit easier. You can also put one foot on a stable surface such as chair to make it a little bit easier.

If you have never performed a pullup, it is recommended that you get comfortable just simply hanging from the bar. This will give you a feel for how much weight you are going to have to lift. If you are a 200-pound person, you will essentially be lifting 200 pounds. How's that for a workout?

Have you ever tried a diet and then stopped because it was too hard, you were too hungry, or something came up? Don't feel bad if you have -- it's something that a lot of us have done.

If you're looking for something new to get your fat-loss journey started, try the "minimum effective dose" approach, a well kept secrets of successful weight-loss coaches. Unlike your typical diet, which starts "on Monday" and sweeps your kitchen like a hurricane, leaving a couple of low-fat, low-carb and low-satisfaction items behind, the minimum effective dose approach introduces small, incremental changes to your diet and lifestyle that have a tremendous effect on your progress.

You don't starve yourself and your metabolism won't slow down to a halt. The "minimum" effort puts less strain on your willpower, because you're making small, manageable, but effective changes. This means the stress on you is low, so you aren't as likely to give up on your plan (and your progress). And when, or if, you hit a plateau in your weight-loss journey, you still have plenty of tools and tricks available to kick things back into motion.

First, you need to know your starting point so you can monitor your progress. Weigh yourself, count your belt holes, and take some "before" pictures. Now, you can move on to Step One. (With this method, you'll add one step a week)

Step One: Start A Food Log
You don't have to count calories, and you don't have to change your diet. Just write down whatever you eat. Everything. Somewhere. Recording your food makes you aware of what you eat, and many people lose weight from this step alone. Check to see if you're making progress after the first week. If you are, keep going for another week before heading to Step Two.

Cheryl Haworth was America's top Olympic weightlifter for more than a decade. But at 5-foot-8 and more than 300 pounds, Haworth didn't easily fit into standard chairs, clothing sizes or preconceptions about how women should look. Before the 2008 Beijing Olympics, Haworth struggled with injuries, the end of her career and the difficult task of re-defining herself. She wanted to build a sense of confidence for her life after weightlifting, a sport that gave her a sense of pride. This struggle is featured in a new documentary, "STRONG!"

1) Don't be afraid of your own muscles
Lifting weights and building muscle will not make you look like a man. Getting stronger should be something every woman is interested in doing. Unless you're training specifically for bodybuilding purposes (which takes many hours daily on a particular regimen) you are in no danger of becoming "muscle bound." But if bodybuilding is your goal, that's awesome: Go for it!

2) Don't overlook bones
According to the CDC, 10 percent of women over the age of 50 already have osteoporosis, which can lead to fractures and time spent in the hospital. Weightlifting is the easiest way to prevent this, because women who participate in weight-bearing activities build denser bones and are much less likely to endure osteoporosis.

3) Feed your body
You cannot make any improvement nor can you appropriately recover from your workouts if you are not eating properly. This does not mean you have to eat like a super-heavyweight, but you will have less inflammation and feel better for your next visit to the gym if you pay closer attention to eating properly. Lots of veggies, fruits and lean meats are some popular examples. This does include drinking lots of water.

4) Rest
Lifting weights is tough and this more or less ties into eating properly as well. You'll be sore, fatigued and feel completely run-down by a tough workout, but be sure you getting at least eight hours sleep at night. While living at the Olympic Training Center, no matter which individual sports we were training for this was a common theme: Lots of rest (with the occasional nap).

5) Instruction/Safety
The weightlifting world is huge. It can refer to cross-training, powerlifting, Olympic-style weightlifting, bodybuilding, and the list goes on. Find a certified professional who specializes in your area of interest to be sure, not only that you're doing everything correctly, but safely as well.

Running around the track or going for a walk around town can be great exercise but it isn't very fun or exciting. Many adults like to exercise outdoors but feel that playground activities are no longer appropriate for their age.

Well, New York City has taken the first step in creating a fun, outdoor workout environment for adults. Kids that play on playgrounds get in a good deal of exercise by just having fun. Running around, doing the monkey bars, running up the stairs as fast as you can just to slide down the slid ... there are so many exercises that can be done on a playground without really having to think about it.

But the playgrounds in many local parks are a little too small for a 200-pound man to be exercising on. A park in the Bronx decided to create a playground for adults. It is located in Macombs Dam Park. This genius idea is already being used in China and some parts of Europe where outdoor physical activity is very popular. Unfortunately, many Americans would rather sit on the couch and watch TV than go outside to a playground and perform pullups on the monkey bars. That is the goal of this playground, to get people moving.

The obesity epidemic in this country is getting out of hand and we all need to try new things to get people exercising. This idea has become so popular that many cities and parks all over the country are now adding adult playgrounds and even some other fitness equipment. The creators of these playgrounds are trying to reduce the risk of heart disease, diabetes, and cancer in many Americans by introducing exercise into their lives.

Besides introducing a more fun and exciting way of exercising, an adult playground has many other upsides to it. For starters, these playgrounds are much cheaper to build than a regular children’s playground. A superintendent of parks in Los Angeles says that he spends only $40,000 on an adult playground versus $300,000 spent on a child’s playground.

A lot of the pieces used in a children's playground are not used in the adult setting. Things such as slides, small rock climbing walls, tic-tac-toe boards, slides, and swings are not a part of an adult playground. Those are the pieces that can get pretty pricey. The adult playground is full of stationary equipment such as pull up bars, dip machines, and incline benches.

Many people think that to get in shape or lose weight that they need a ton of fancy fitness equipment or a gym membership. Both can get pretty expensive. One of the greatest things about the adult playground is that it is free and it's open to the public. Though you may not have all the equipment at the playground that you may find in the gym, you have all that you need for a full body workout.